Measure oil with a teaspoon to control the amount you use, or use an oil spray.

Trim visible fat and take the skin off meat and poultry before cooking.

Choose leaner cuts of meat that are lower in fat, like turkey breast and reduced fat mince.

Make your meat stews and curries go further by adding veg and beans.

Try reduced fat spreads, such as those based on olive or sunflower oils.

How to cut down on saturated fat

Practical tips to help you specifically cut down on saturated fat:

At the shops

Nutrition labels on the front and back of packaging can help you cut down on saturated fat. Look out for "saturates" or "sat fat" on the label.

High: More than 5g saturates per 100g. May be colour-coded red.

Medium: Between 1.5g and 5g saturates per 100g. May be colour-coded amber.

Low: 1.5g saturates or less per 100g. May be colour-coded green.

This is an example of a label that shows an item is high in saturated fat because the saturates section is colour-coded red.

Aim to choose products with green or amber for saturated fat. There can be a big difference in saturated fat content between similar products.

Pick the one lower in saturated fat. Serving sizes can vary, so make sure you're comparing like for like. The easiest way to do this is by looking at the nutritional content per 100g.

At home

Spaghetti Bolognese: use a lower fat mince, as it's lower in saturated fat. If you aren't using lower fat mince, brown the mince first, then drain off the fat before adding other ingredients. Alternatively, mix meat mince with a meat-free mince alternative.

Pizza: choose a lower fat topping, such as vegetables, chicken, tuna and other seafood instead of extra cheese or cured meats like pepperoni, salami and bacon.

Fish pie: use reduced fat spread and 1% fat milk to reduce the fat in the mash and sauce. Try this healthy fish pie recipe.

Chilli: use lower fat mince or mix in a meat-free mince alternative. Or, make a vegetarian chilli using mixed beans, some lentils and vegetables – try this healthy chilli con carne recipe. Beans and lentils can count towards your 5 A Day, too.

Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut to reduce the surface area exposed to fat. If you're making your own, cook them in the oven with a little sunflower oil and the skins on, rather than deep frying.

Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil.

Thai: try a stir-fried or steamed dish containing chicken, fish or vegetables. Watch out for curries that contain coconut milk, which is high in saturated fat. If you choose one of these, try not to eat all the sauce.

Snack time: swap foods high in sugar, salt and fat, such as chocolate, doughnuts and pastries, for: